Micronutrients:Vitamins and Minerals

Vitamins and minerals are substances found in foods we eat.  They are called micronutrients. Your body needs them to function properly so you grow and develop like you should. Each vitamin has a special role to play. For example: 

• Vitamin D in milk helps our bones grow. Bones give our bodies shape, and support and protect our organs and systems.
• Vitamin A in carrots helps us see at night.
• Vitamin C in oranges helps our bodies heal if we get a cut. 
• B vitamins in whole grains help our bodies make energy from food.



There are 2 types of vitamins: fat soluble and water soluble. Fat soluble vitamins are stored in the fat tissues of your body and in your liver. They are stored in your body for as long as a few days to up to 6 months, until your body needs them. Vitamins A, D, E, and K are all fat soluble vitamins.

Water soluble vitamins are different. These vitamins aren't stored in the body but travel through your bloodstream. Whatever your body doesn't use comes out when you urinate. These vitamins need to be replaced often. They include C, B1 ,B2, B6, B12, biotin, and pantothenic acid.

If you eat a variety of healthy foods, you don't need supplements. The key is to eat different foods to get a variety of vitamins. Let's examine vitamins A-K more closely.



Vitamin A

Plays a big part in eyesight and boosts your immune system, helping fight off infection. Foods rich in vitamin A include: milk, liver, orange fruits and vegetables, and dark green leafy vegetables.

The B Vitamins
Here's the list: B1, B2, B6, B12, niacin, folic acid, biotin, and pantothenic acid. They are important in metabolic activity, and making red blood cells. Foods rich in B vitamins include: whole grains, fish & seafood, poultry & meat, eggs, dairy products, leafy green vegetables, beans and peas.

Vitamin C
Keeps body tissues, bones, and blood vessels in good shape. It helps your body resist infection and heal. Foods rich in vitamin C include: citrus fruits, cantaloupe, strawberries, tomatoes, broccoli, cabbage, kiwi fruit, and sweet red peppers.

Vitamin D
You need D for strong bones and teeth. It helps your body absorb calcium. You get vitamin D from sunlight and from foods you eat. Foods rich in vitamin D include: milk, fish, egg yolks, liver, and fortified cereal.

Vitamin E
Everybody needs E. It protects your cells and tissues from damage, and is important for the health of re blood cells. Foods rich in vitamin E include: whole grains, wheat germ, leafy green vegetables, vegetable oils, egg yolks, nuts and seeds.

Vitamin K
This vitamin is the clot master. It helps your blood clot if you get a cut. Foods rich in K are: leafy green vegetables, dairy products, broccoli, and soybean oil.

 There are 2 kinds of minerals: macrominerals and trace minerals. Your body needs more macrominerals than trace minerals. The macromineral group consists of: calcium, phosphorous, magnesium, sodium, potassium, chloride, and sulfer. The trace minerals include: iron, manganese, copper, iodine, zinc, cobalt, fluoride, and selenium.

Let's take a closer look at some of the minerals you get from food.

 Calcium

This is the top macromineral! It builds strong bones and teeth. Foods rich in calcium: dairy products, canned salmon & sardines, leafy green vegetables, and calcium-fortified foods, like orange juice, cereal, and crackers.

Iron

The body needs iron to transport oxygen from your lungs to the rest of your body. Iron is important in the formation of hemoglobin, which is the part of your red blood cells that carries oxygen throughout the body. Foods rich in iron include: red meat, tuna, salmon, eggs, beans, baked potato with skins, dried fruits, leafy green vegetables, whole & enriched grains.

Potassium

Keeps your muscles and nervous system working properly. Potassium makes sure the amount of water is just right between cells and body fluids. Foods rich in potassium are: bananas, tomatoes, potatoes & sweet potatoes, green vegetables, citrus fruits, low-fat milk & yogurt, legumes & lentils.

Zinc

Helps your immune system, helps with cell growth, and helps heal wounds. Foods rich in zinc are: beef, pork, dark meat chicken, nuts, legumes, and lentils.

When people don't get enough of these important vitamins and minerals, they can have health problems. So eat vitamin and mineral rich foods and stay healthy!

 

Smart Grocery Shopping Tips

Good nutrition starts with smart choices in the grocery store. But, if you're like most of us, grocery shopping can be a daunting task simply because there are so many choices. Cooking healthy meals can be a challenge if you don't have the right ingredients in your kitchen. Grocery stores are designed to get you to buy and,(therefore), eat more not less. Here are some smart grocery shopping tips:

1. Plan Ahead.Before you head out to the grocery store, plan your menu for the week and make a grocery list of the items you need. Use coupons and check the weekly grocery ads for deals to incorporate into your plan.

2. Don't shop hungry! An empty belly often results in impulse buying of foods that may not be so healthy.

3. When shopping you need to choose foods from the Food Pyramid to make sure you are including all the foods you need for maintaining good health.

 http://www.foodpyramid.com/mypyramid/

 4. To meet these guidelines, you should be filling your cart with plenty of fruits, vegetables, whole grains, dairy, lean meat, fish, poultry, beans, and nuts. Add variety to your shopping. Instead of white potatoes, choose sweet potatoes which are higher in beta-carotene, or baby spinach instead of iceberg lettuce. Be adventurous. Try a new fruit or vegetable every week. Organic foods are a great option, but may not be the most economical.

5. Spend the most time in the produce section. Choose a rainbow of colorful fruits and veggies.

6. When it comes to breads, cereals, and pasta, choose the least processed foods that are made from whole grains. Avoid granolas, even the low fat variety. They tend to have more fat and sugar than other cereals.

7. When buying meat, fish, and poultry, the AHA recommends 2 servings of fish per week. Salmon is a great option because it's tasty, affordable, and available. Plus, it's a great source of omega 3 fatty acids. Choose lean cuts of meat, skinless poultry, and watch your portion sizes. This is what a healthy plate looks like:

 

8. Dairy foods are a great source of calcium and vitamin D. There are plenty of low-fat and non-fat options. If you are lactose intolerant, there are plenty of lactose free options as well.

9. Frozen fruits and vegetables are a convenient way to fill the produce gap, especially in winter. Be sure to get the ones with no sauce.

10. Canned foods tend to be very high in sodium, so be careful with these. Canned fruits should be in juice, not syrup. Low fat soups, nut butters, olive and canola oils, and assorted vinegars should be included in a healthy pantry.

11. Shop the  perimeter of the grocery store where fresh foods are located. Avoid center isles where junk food lurks!

12. Choose real foods such as 100% fruit juice or 100% whole grains with as little processing and as few additives as possible.

13. Stay clear of foods with cartoons on the label and foods targeted for children.  

14. Avoid foods that contain more than 5 ingredients, artificial ingredients, or ingredients you can't pronounce.

Check out these slideshows for more healthy tips:

1. http://www.webmd.com/heart-disease/heart-healthy-food-10/slideshow-fat-foods-fit-foods

2. http://www.webmd.com/diet/ss/slideshow-fat-fighting-foods

3. http://www.webmd.com/diet/healthy-kitchen-11/slideshow-mealtime-game-changers

4. http://www.webmd.com/diet/healthy-kitchen-11/slideshow-pantry-staples

5. http://www.webmd.com/food-recipes/whats-new-on-your-supermarket-shelf







How To Interpret Food Labels

Let's talk about food labels. Are you confused about what all those labels, that we find on the packaging of foods on our grocery store shelves, really mean. Well, I'm going to try to take away all that confusion, so that you will become an educated and savvy shopper!  

Let's take a look at the Nutrition Facts label that you find on the back of products. Go to this link to find out what it all means:

http://www.cdc.gov/bam/nutrition/microscope.html

Did that help?  Remember, the serving size is very important and one that a lot of people misinterpret. It's calories per serving and not, necessarily, the entire package. Also, the ingredients list. Ingredients are listed in order of concentration, from highest to lowest. For example, if sugar is listed first, that is the ingredient with the highest concentration. When reading food labels, look for recognizable, whole foods. If you can't pronounce it, you shouldn't eat it. Lengthy lists of ingredients with lots of scientific-sounding ingredients means that the food was created in a lab. Watch for key ingredients such as sugar, sodium, and fiber. Sugar and sodium should be kept at a minimum and fiber should be at least 4 grams per serving. I hope, now, you have a better understanding of how to read a food label. Let's move on to some of the other things we find listed on packaging of food items.

 

Many foods have nutrient content claims. Here are the guidelines for a few:

1. "Healthy" food must be low in fat, with limited cholesterol and sodium.

2. "Free" means a food has the least possible amount of the specified nutrient.

3. "Very low" or "low" means the food has a little more of the nutrient than food labeled 'free."

4. "Reduced" or "less" means the food has 25% less of the specific nutrient than the regular version of the food.

Unwanted foods can appear in places that are unexpected. Consider this: Vegetable juice may be added to a product and can contain half the daily allowance of salt.

Dairy products can appear in foods that are not commonly considered dairy foods, such as breakfast cereals, tomato sauces, chips, and even some dairy free cheeses.

What does ORGANIC mean? There are 4 organic labeling categories.

1. 100% Organic: The product must contain only organically produced ingredients.

2. Organic: The product must contain at least 95% organically grown ingredients.

3. Made With Organic Ingredients: Products that contain 70% organic ingredients.

4. No Organic Label Claims: For Products with less than 70% organic ingredients.

The ability to read and understand food labels can help you make informed, healthier food choices. I hope this blog has helped you gain a better understanding of food labels. In my next blog, I will give you some "Smart Grocery Shopping Tips."

For more about Food Labels and Nutrients go to:

http://www.cdc.gov/bam/nutrition/index.html 

and

http://www.webmd.com/news/breaking-news/food-additives/20150723/foods-clean-labels





 



Calculating and Understanding Your BMI

What is BMI? It stands for BODY MASS INDEX. It means the muscle to fat ratio. The higher the BMI, the more fat a person has.

Calculating BMI using the BMI  Percentile Calculator involves 2 steps.
1. Measure height and weight accurately. 
2. Use the Child and Teen BMI Calculator,(http://nccd.cdc.gov/dnpabmi/Calculator.aspx), to calculate BMI, or go to http://www.healthstatus.com/calculators/ for a list of health calculations.

By clicking on this link, you will find other links for  measuring height and weight accurately, and more detailed information on the importance of your BMI. There are certainly more accurate ways of measuring body fat. There are skin fold calipers, and machines like omron that measure your BMI. The most accurate method is hydrostatic weighing, where you are submerged in a tank of water and your weight is taken underwater.   

BMI is interpreted differently for children and teens because there are changes in weight and height with age, as well as their relation to body fat. 

Here is the link For Calculating Adult BMI: http://www.cdc.gov/healthyweight/assessing/bmi/adult_BMI/english_bmi_calculator/bmi_calculator.html

Meet me next time when I discuss, "How to Interpret Food Labels & Grocery Shopping Tips"

 

Childhood Obesity: What Is It and What Can Be Done About It

Obesity is at epidemic proportions in the United States, and childhood obesity has more than doubled in children and quadrupled in adolescents in the past 30 years. In 2012, more than one third of children and adolescents were overweight or obese. This translates to more than 78 million obese adults and about 13 million obese children and adolescents. Being overweight is having excess body weight for a particular height, and obesity is having excess body fat.

The slow increase in weight has reached critical levels. In 2004, the CDC ranked obesity as the number one health risk facing Americans, resulting in more than 400,000 deaths per year. The U.S. public considers obesity second only to cancer as the most serious health issue it faces.

Eight out of ten people site too much TV and computer time as one of the most important reasons behind the high rates of obesity. Easy access to cheap fast food, and a lack of knowledge or desire about how to control weight is another major factor.

Check out this site to find the Dietary Guidelines for Americans:
http://www.health.gov/DietaryGuidelines/

Obese youth are more likely to  have risk factors for cardiovascular disease, such as high cholesterol or high blood pressure, more likely to develop diabetes, at greater risk for bone and joint problems, and an increased risk for many types of cancer. Children and adolescents who are obese are very likely to be obese adults.

If this scares you, it should! So, what can be done about it? Healthy lifestyle habits, healthy eating, and physical activity can lower the risk of becoming overweight or obese and developing related diseases.  

Throughout this blog, I will provide you with information and educate you about healthy eating and the importance of daily physical activity. I will give you helpful tips, resources, and links that you can use to help you be the BEST YOU CAN BE! This is the place where you can interact, share your thoughts, your concerns, your experiences, ask questions, and get help on your journey to TOTAL FITNESS.

"To keep the body in good health is a duty. Otherwise we shall not be able to keep our mind strong and clear."

 What are you waiting for?

LET'S START LIVING HEALTHY NOW! 

 

Lorene Royster Cox
BA Education
Major: Health Education & Physical Education
ACE Fitness Instructor & Personal Trainer